How to exercise your eyes?

Eye Exercises:-

Many of the yogic poses/asana and exercises are aimed at improving the functioning of specific organs of the body.

Yoga provides a series of eye exercises that improves the functioning of the eyes and helps to overcome various eye-related problems, such as

• Myopia or short sightedness
• Hypermetropia or long sightedness
• Various other eye-related disorders

In the present day world, about 35% of the population suffers from myopia and hypermetropia in varying degrees.

Therapeutic yoga techniques include exercises such as

• Palming
• Blinking
• Changing focus of eyes from side to side simultaneously
• Changing focus of eyes forward and sideways simultaneously
• Rotational viewing
• Viewing upwards and down simultaneously
• Preliminary nose tip gazing
• Near and distant viewing

These disorders are usually overcome using powerful glasses and lenses which correct the refractive errors of the eye. However one needs to understand that glasses never cure bad eyesight. In fact, using powerful glasses can worsen eye problems. Therefore, one should use glasses only when absolutely necessary.

Other than a few diseases such as cataract and glaucoma which occur due to bacterial infections, many eye disorders are related to the malfunctioning of the ocular muscles caused by chronic mental and emotional tensions. Yoga techniques help to alleviate various disorders related to defects in the eye muscles such as myopia and hypermetropia.

Practicing these yoga eye exercises regularly for a few months can go a long way in facilitating the normal functioning of our eyes.

Note: Before starting these exercises, it is always recommended to splash your eyes with cold water a few times. Remember to keep the head and spine straight throughout the exercises.

1

Palming

• Sit quietly with eyes closed and take some deep breaths to relax yourself completely.
• Rub the palms of your hands vigorously, until they become warm and place the palms gently over your eye lids.
• Feel the warmth of the palms being transferred onto the eyes and the eye muscles relaxing. Your eyes are being bathed in soothing darkness.
• Stay in this position until the heat from the hands has been completely absorbed by the eyes.
• Keeping the eyes closed, lower the hands
• Once again rub the palms and repeat the process at least three times

2

Blinking

• Sit comfortably with your eyes open.
• Blink around 10 times very quickly.
• Close your eyes and relax for 20 seconds. Slowly take your attention to your breath.
• Repeat this exercise about 5 times.

3

Sideways viewing

• Sit with legs straight in front of the body.
• Now lift the arms keeping your fist closed and your thumbs pointing upward.
• Look at a point straight in front of you in level with your eyes.
• Keep the head in this fixed position, focus on the following one after the other, by shifting your vision to the
  
  • Space between the eyebrows
  • Left thumb
  • Space between the eyebrows
  • Right thumb
  • Space between the eyebrows
  • Left thumb
• Repeat this exercise 10 to 20 times.
• After completing this exercise close your eyes and rest.

Observe the following breathing pattern as you perform the above exercise

• Inhale in the neutral position
• Exhale while looking to the side.
• Inhale and come back to the center.

4

Front and sideways viewing

• Sit with legs straight in front of the body
• Then place the left [closed] fist on the left knee ensuring that the thumb points upwards.
• Look at a point straight in front and in level with your eyes.
• Keeping the head in this fixed position.
• Breathing out, focus your eyes on the left thumb.
• Breathing in, focus your eyes at a point in front and in level with your eyes.
• Repeat the same process with the right thumb.
• Then close your eyes and rest.

5

Rotational viewing

• Sit with legs straight in front of your body.
• Place the left hand on the left knee.
• Hold the right fist above the right knee, with the thumb pointing upwards. Keep the elbow straight.
• Now keeping the head still, focus your eyes on the thumb.
• Make a circle with the thumb, keeping the elbow straight.
• Repeat this exercise five times each in clockwise and anti-clockwise direction.
• Repeat the process with the left thumb.
• Close and rest the eyes and relax completely.

Observe the following breathing pattern during this exercise

• Inhale while completing the upper arc of the circle.
• Exhale while completing the lower arc.

6

Up and down viewing

• Sit with legs straight in front of your body.
• With both the thumbs pointing upwards, place both the fists on the knees.
• Slowly raise the right thumb keeping the arms straight. Follow the motion of the thumb upwards with the eyes.
• When the thumb is raised to the maximum, gradually bring it down to the starting position and continue to keep the eyes focused on the thumb all the while keeping the head still.
• Repeat the same process with the left thumb.
• Practice this 5 times with each thumb.
• The head and the spine should be kept straight throughout.
• Close the eyes and relax.

Observe the following breathing pattern as you perform the above exercise

• Inhale while raising the eyes.
• Exhale while lowering the eyes.

7

Preliminary nose tip gazing

• Sit in a cross-legged pose.
• Lift the right arm straight directly in front of the nose.
• Making a fist with the right hand, keep your thumb pointing upward.
• Focus both eyes on the tip of the thumb.
• Now bend the arm and gradually bring the thumb to the tip of the nose, all the while having the eyes focused on the tip of the thumb.
• Remain in this position for a while with the thumb held at the tip of the nose with the eyes focused there.
• Continuing to gaze at the tip of the thumb, gradually straighten the arm.
• This constitutes a single round.
• Perform at least five such rounds.

Observe the following breathing pattern as you perform the above exercise

• Breathe in while the thumb is pulled to the tip of the nose.
• Retain inside while holding the thumb at the tip of the nose.
• Breathe out as the arm is straightened.

8

Near and distant viewing

• Stand or sit by an open window with a clear view of the horizon. Keep the arms by your side.
• Focus on the tip of the nose for 5-10 seconds.
• Repeat this for about 10 to 20 times.
• Close and relax the eyes.

Observe the following breathing pattern

• Inhale during close viewing.
• Exhale during distant viewing.

After completing all the above exercises, lie in shavasan (corpse pose) for a few minutes and relax yourself completely. Breathe gently and normally, and do not resist any thoughts or sensations during the exercise.

In the present day world about 35 % of the population suffers from myopia and hypermetropia in varying degrees. These disorders are usually overcome using powerful glasses and lenses which correct the refractive errors of the eye. However one needs to understand that glasses never cure bad eyesight. In fact, using powerful glasses can worsen eye problems. Therefore, one should use glasses only when absolutely necessary.

Other than a few diseases such as cataract and glaucoma which occur due to bacterial infections, many eye disorders are related to the malfunctioning of the ocular muscles caused by chronic mental and emotional tensions. Yoga techniques help to alleviate various disorders related to defects in the eye muscles such as myopia and hypermetropia. Practicing these exercises regularly for a few months can go a long way in facilitating the normal functioning of our eyes.

Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at info@srisriyoga.in

source: http://www.artofliving.org/yoga/health-and-wellness/yoga-eyes

How to Open Your Spiritual Chakras

According to Hindu and/or Buddhist belief, chakras are vast (yet confined) pools of energy in our bodies which govern our psychological qualities. There are said to be seven main chakras in all; four in our upper body, which govern our mental properties, and three in the lower body, which govern our instinctual properties. They are:

The Muladhara (root) chakra. The Svadhisthana (sacral) chakra. The Manipura (solar plexus) chakra. The Anahata(heart) chakra. The Visuddhi (throat) chakra. The Ajna (third eye) chakra. The Sahasrara (crown) chakra.
According to Buddhist/Hindu teaching all of the chakras should contribute to a human's well-being. Our instincts would join forces with our feelings and thinking. Some of our chakras are usually not open all the way (meaning, they operate just like when you were born), but some are over-active, or even near closed. If the chakras are not balanced, peace with the self cannot be achieved.

Read on to discover the art of becoming aware of the chakras, as well as a very reliable technique designed to open them.

Steps

1. 
   1
   Understand that if you are opening your chakras, there is no need to try and make over-active chakras less active. They are simply compensating for the inactivity of closed chakras. Once all of the chakras are opened, the energy evens out, and becomes balanced.
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2. 
   2
   Open the Root Chakra (red). This chakra is based on being physically aware and feeling comfortable in many situations. If opened, you should feel well-balanced and sensible, stable and secure. You don't distrust people around you for no reason.You feel present in what is happening right now, and very connected to your physical body. If it's under-active: you tend to be fearful or nervous, and easily feel unwelcome. If it's over-active: you may be materialistic and greedy. You feel as if you should be secure and are unwelcome to a change.
   • Use the body and become aware of it. Do yoga, walk around the block, or do some manual house-cleaning. These activities let your body become known to you, and will strengthen the chakra.
     
   • Ground yourself. This means that you should connect with the ground, and feel it beneath you. To do this, stand up straight and relaxed, put your feet shoulder width apart, and slightly bend your knees. Move your pelvis forward a little, and keep your body balanced, so that your weight is evenly distributed over the soles of your feet. Then sink your weight forward. Stay in this position for several minutes.
     
   • After grounding yourself, sit cross-legged, as shown in the picture below.
     
   • Let the tips of your thumb and index finger touch gently, in a peaceful motion.
     
   • Concentrate on the Root chakra and what it stands for, at the spot in between the genitals and the anus.
     
   • Silently, yet clearly, chant the sound "LAM."
   • All this time, let yourself relax, still thinking about the chakra, it's meaning, and how it does or should affect your life.
   • Keep doing this until you are completely relaxed. You may have a "clean" feeling.
   • Visualize a closed red flower. Imagine a very powerful energy radiating it: it slowly opens showing four red petals full of energy.
     
   • Contract the perineum holding breath and releasing.
     
3. 
   3
   Open the Sacral Chakra (orange). This chakra deals with feeling and sexuality. If open, feeling are released with liberty, and are expressed without you being over-emotional. You would be open to affinity and can be passionate as well as outgoing. You also have no problems based on sexuality. If it's under-active: you tend to be unemotional or impassive, and are not very open to anybody. If it's over-active: you tend to be sensitive and emotional all the time. You may also be very sexual.
   • Sit on your knees, with your back straight, but relaxed.
     
   • Lay your hands in your lap, palms ups, on top of each other. Left hand underneath, the palm touching the back fingers of the right hand, and the thumbs touch gently.
     
   • Concentrate on the Sacral Chakra and what it stands for, at the sacral bone (lower back).
     
   • Silently, yet clearly, chant the sound "VAM."
   • All this time, let yourself relax, still thinking about the chakra, it's meaning, and how it does or should affect your life.
   • Keep doing this until you are completely relaxed. Again, you may have a "clean" feeling.
4. 
   4
   Open the Navel Chakra (yellow). This chakra encircles confidence, especially when in a group. When open, you should feel in control and have good feeling of dignity in yourself. If it's under-active: you tend to be passive and indecisive. You could be frequently apprehensive and this doesn't reward you. If it's over-active: you tend to be imperious and aggressive.
   • Sit on your knees, with your back straight, but relaxed.
     
   • Put your hands before your stomach, slightly below your solar plexus. Let the fingers join at the tops, all pointing away from you. Cross the thumbs and straighten the fingers (this is important).
     
   • Concentrate on the Navel Chakra and what it stands for, at the spine, slightly above the navel.
     
   • Silently, yet clearly, chant the sound "RAM."
   • All this time, let yourself relax even more, continuing to think about the chakra, it's meaning, and how it does or should affect your life.
   • Keep doing this until you are completely relaxed. You should have a "clean" feeling (for every chakra).
5. 
   5
   Open the Heart Chakra (green). This chakra is all about love, caring, and endearment. When open, you seem to be compassionate and friendly, always working in amicable relationships. If it's under-active: you tend to be cold and unfriendly. If it's over-active: you tend to be so "loving" towards people that you suffocate them, and you could be seen as selfish for it.
   • Sit cross-legged.
     
   • Let the tips of your index finger and thumb touch on both hands.
     
   • Put your left hand on your left knee and your right hand in front of the lower part of your breastbone.
     
   • Concentrate on the Heart Chakra and what it stands for, at the spine, level with the heart.
     
   • Silently, but clearly, chant the sound "YAM."
   • All this time, continue to relax your body, and think of the chakra, it's meaning, and how it does or should affect your life.
   • Keep doing this until you are completely relaxed, and the "clean" feeling returns and/or intensifies within your body.
6. 
   6
   Open the Throat Chakra (light blue). This chakra is based on self-expression and communication. When the chakra is open, expressing yourself is easy, and art seems to be a great way to do this. If it's under-active: you tend not to speak too much, so you are classified as shy. If you lie often, this chakra can be blocked. If it's over-active: you tend to speak so much, it annoys a lot of people. You could also be a pretty bad listener.
   • Once again, sit on your knees.
     
   • Cross your fingers on the inside of your hands, without the thumbs. Let the thumbs touch at the tops, and pull them up a bit.
     
   • Concentrate on the Throat Chakra and what it stands for, at the base of the throat.
     
   • Silently, but clearly, chant the sound "HAM."
   • All this time, keep on relaxing your body, thinking of the chakra, it's meaning, and how it does or should affect your life.
   • Keep doing this for about five minutes, and the "clean" feeling will intensify once again.
7. 
   7
   Open the Third Eye Chakra (blue). Like it's name, this chakra deals with insight. When open, you have excellent clairvoyance, and tend to dream a lot. If it's under-active: you tend to look up to other people to think for you. Relying on beliefs too often, you also tend to be confused most of the time. If it's over-active: you tend to live in a world imagination all day long. In the extremes, you could suffer from frequent daydreams or even hallucinations.
   • Sit cross-legged.
     
   • Put your hands in front of the lower part of the breast. The middle fingers should be straight and touch the tops, pointing away from you. The other fingers are bent and touch at the two upper phalanges. The thumbs point towards you and meet at the tops.
     
   • Concentrate on the Third Eye Chakra and what it stands for, a little above the center of the two eyebrows.
     
   • Silently, but clearly, chant the sound "OM" or "AUM."
   • All this time, relaxation of the body should come a bit naturally, and continue to think of the chakra, it's meaning, and how it does or should affect your life.
   • Keep doing this until the same "clean" feeling seems to come back or intensify.
8. 
   8
   Open the Crown Chakra (purple). This is the seventh and most spiritual chakra. It encircles a being's wisdom and being one with the universe. When this chakra is open, prejudice disappears from your To Do list, and you seem to become more aware of the world and it's connection to yourself. If it's under-active: you tend to not be very spiritual, and may be quite rigid in your thoughts. If it's over-active: you tend to intellectualize things all the time. Spirituality seems to come first in your mind, and if you are really over-active, you may even ignore your bodily needs (food, water, shelter).
• Sit cross-legged.
• Lay your hand before your stomach. Let the little fingers point up and away from you, touching at their tops, and cross the rest of the fingers with the left thumb underneath the right.
  
• Concentrate on the Crown Chakra and what it stands for, at the very top of your head.
  
• Silently, but clearly, chant the sound "NG" (yes, this chant is as hard as it looks).
• All this time, your body should now be totally relaxed, and your mind should be at peace. However, do not stop concentrating on the Crown Chakra.
• This meditation is the longest, and should take no less than ten minutes.
• WARNING: don't use this meditation for the Crown Chakra if your Root Chakra is not strong or open. Before dealing with this last chakra, you need a strong "foundation" first, which the Root exercises will present to you

Source: http://www.wikihow.com/Open-Your-Spiritual-Chakras